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How to Naturally Reduce Visceral and Subcutaneous Abdominal Fat

by
author image Susan Diranian
Susan Diranian is a writer for various online publications and magazines, specializing in relationships, health, fashion, beauty and fitness. She holds a Bachelor of Arts in English with a concentration in nonfiction writing and editing.
How to Naturally Reduce Visceral and Subcutaneous Abdominal Fat
Eating a healthy diet will help reduce body fat. Photo Credit Jupiterimages/Pixland/Getty Images

You may think that all fat is created equal however that is not the case. Subcutaneous fat is what you pinch at around your stomach, hips, thighs and glutes. Subcutaneous fat is considered less dangerous than visceral fat, which is found inside your body, around your abdomen and internal organs. Visceral fat increases your risk of serious health complications and diseases such as diabetes, heart disease and cancer. Speak to your doctor to determine the right diet and exercise plan that best suits your current health condition.

Step 1

How to Naturally Reduce Visceral and Subcutaneous Abdominal Fat
Cut back on fast food and unhealthy snacks like chips, cookies, doughnuts and candy. Photo Credit Stockbyte/Stockbyte/Getty Images

Reduce the amount of calories in your diet. One pound of fat equals 3,500 calories; therefore, in order to lose 1 lb. of fat a week you must cut out 500 calories a day from your normal, needed amount. Cut back on fast food and unhealthy snacks like chips, cookies, doughnuts and candy.

Step 2

How to Naturally Reduce Visceral and Subcutaneous Abdominal Fat
Eat a healthy, well-balanced diet. Photo Credit Jupiterimages/Comstock/Getty Images

Eat a healthy, well-balanced diet full of fruits, vegetables and whole grains.

Step 3

How to Naturally Reduce Visceral and Subcutaneous Abdominal Fat
If you are unsure what makes up a portion size, place your meal on a smaller plate. Photo Credit Jupiterimages  /Polka Dot/Getty Images

Pay attention to portion sizes. Choose a small-sized drink over a large one when out at a restaurant or coffee shop. At home, pay attention to nutrition labels as these explain how much calories, sodium, sugar and fat are found in one serving of food. If you are unsure what makes up a portion size, place your meal on a smaller plate.

Step 4

How to Naturally Reduce Visceral and Subcutaneous Abdominal Fat
Cut back on sugary drinks. Photo Credit Stockbyte/Stockbyte/Getty Images

Cut back on sugary drinks. Drinking one 20-oz. bottle of soda a day may pack up to 26 lbs. of fat on your body in one year. Replace sodas, lattes and energy drinks with water. Add a squeeze of lemon or lime if you don't enjoy the taste of water or try seltzer water.

Step 5

How to Naturally Reduce Visceral and Subcutaneous Abdominal Fat
Exercise. Photo Credit Comstock/Comstock/Getty Images

Exercise. The Centers for Disease Control and Prevention recommends that adults age 18 to 64 participate in 150 minutes of moderately-intensive physical activity a week. Go to the gym, ride your bike or go swimming. The organization also recommends strength-training activities at least two days a week.

Step 6

How to Naturally Reduce Visceral and Subcutaneous Abdominal Fat
Stress less. Photo Credit Jupiterimages/Pixland/Getty Images

Stress less. Chronic stress puts your body in "fight or flight" mode, thus reducing your metabolism and increasing the amount of fat your body stores. It may also cause you to overeat. Find ways to relieve stress and tension. Learn deep breathing techniques, take up yoga or write in a journal.

Step 7

How to Naturally Reduce Visceral and Subcutaneous Abdominal Fat
Sleep more. Photo Credit Visage/Stockbyte/Getty Images

Sleep more. Not getting an adequate amount of rest may slow down your metabolism and lead to weight gain. Get at least seven to eight hours of sleep a night.

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